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Welcome to the Dr. Gundry podcast,

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where Dr. Stephen Gundry shares his

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groundbreaking research from over 25 years

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of treating patients with diet and

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lifestyle changes alone. Dr. Gundry

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and other wellness experts offer inspiring

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stories, the latest scientific advancements and

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practical tips to empower you to

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take control of your health and

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live a long, happy life. Alright,

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if you're looking to slim down,

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add these nutritious foods to your

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diet with no carbs and

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no sugar. First up

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is konjac noodles and rice

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and hearts of palm noodles and

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rice. So what are their

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benefits? Well, first of all, these

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are made from either a

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root vegetable that originally came from

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China, the konjac root, or

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they're made from hearts of palm. The

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benefits are that they are pretty

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much all plain old soluble

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fiber. And

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if you've listened to me enough, you

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know that soluble fiber is

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what your gut buddies prefer to

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eat. And if

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you know about our Western

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diet, there is basically zero

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soluble fiber in our diet.

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So the more we can

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introduce these as a substitute

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for traditional pasta, for

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traditional rice, the better

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you're going to feel, the better your

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gut buddies are going to feel. And

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the other great thing about it, there's

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a really cool theory called

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the gut-centric theory of hunger.

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That is, your gut bacteria

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actually determine your degree of

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hunger. If they're

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getting what they want to eat,

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they basically tell you that you're

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not hungry that they've been taken

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care of. So the

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reason this helps you with your hunger, it

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doesn't fill your gut. up, it doesn't stuff

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you up, it doesn't expand, it gives

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them what they like to eat. These

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are readily available now, you can find them

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in most of your grocery stores. Trader

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Joe's has their own variety, they even

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have hearts of palm rice. Gundry

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MD makes conjunct noodles. They're

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pretty easy to find. Now, how to prepare them. That's

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the secret. What you need to do

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in general is rinse them underwater for

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about a minute. I

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like to put them on a non-stick fry

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pan under medium heat

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and stir them around until they

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start to squeak. The

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longer you stir them around and

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the more they squeak, the

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more they'll lose water and the

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more pasta-like texture

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you will get. If

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you don't do that, you will think

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they're pretty slimy and you probably

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won't like them. Now, I've

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actually got YouTube recipes using

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these with Pad Thai,

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not bad Pad Thai. And

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just look it up on YouTube, it's easy

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to do and you'll love it if you

3:09

use My Directions. The

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in all things and situations. All

4:33

right, how about celery? Everybody knows

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that celery basically has negative

4:38

calories. It takes you more energy

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to eat it than

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you will get from celery. Now,

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if that's the case, why not

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celery juice? Well, it turns out

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the benefit of celery is actually

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in the fiber. This is an

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incredibly fibrous vegetable, but

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celery juice has some

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pretty nasty compounds. In

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fact, there is a

5:03

disease called celery picker's

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disease where celery pickers

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get inflammation and

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literal burns on their

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hands. So why

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would you do something like that?

5:17

On the other hand, this

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is a great thing to snack on by itself,

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but I like to use celery as

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a dipping chip. And

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you can use it to dip

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your guacamole or your

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peeled almond butter as an

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example. And so it's a

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great way to get things into

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your mouth without any carbohydrates.

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Next up, sardines

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and salmon roe. Now,

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I admit you're either a sardine

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leveler or you're not a sardine

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level, but try

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sardines that have been

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peeled and deboned.

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The readily available. available in most stores

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now. Even

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avid sardine painters like

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my wife actually

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will eat sardines that have been

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peeled and deboned and

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they're great to chop them up and

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throw them in a salad. Sardines

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are probably one of the

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best foods for improving omega-3

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fat health in your body.

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Interestingly enough, the Achirolis

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who have more sutinarians per population

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than anywhere in the world, a

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little town that I visited south

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of Italy, they eat sardines and

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anchovies for breakfast, lunch, and dinner.

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Many experts believe that one of

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the reasons that they're so healthy

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is the health benefits of these tiny

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fishes. So get some

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sardines in your diet. Another

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great way for starting out is

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take yourself and make a lettuce

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wrap with avocado

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and peeled and deboned

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sardines and eat

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that like an egg roll and

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you'll be surprised. You'll think it's pretty

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doggone good. Try to

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get these in at least twice a week into

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your diet and believe

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it or not there is no such thing

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as a farmed race sardine so they'll always

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be wild caught so you don't have to

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look on the label. Okay

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next up, alulose.

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Now alulose is

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a true sugar.

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It was originally described in figs.

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It tastes like sugar,

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measures like sugar, but

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it adds no calories but it

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has additional benefits. It's

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the first sweetener that's

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been declared to have

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prebiotic properties. That

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means your gut buddies eat

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alulose. You don't absorb

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it like other, for instance, sugar alcohols.

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It is in the not a

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sugar alcohol. It is a true

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sugar that has no calories. You

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can use it to sweeten yogurt.

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You can add it to a

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smoothie. It looks like it works

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by improving your gut microbiome, the

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diversity of gut microbiome, and it's

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now my preferred sugar. I like

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it so much that I even

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make it here at Gundry MD.

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It's also in our MCT oil

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coffee creamer. I like it that

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much. Does it

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have side effects like other sugar

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substitutes, particularly the sugar alcohols?

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No, other than if you use

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a lot of it, and believe it or

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not, I have tried six

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tablespoons a day of

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Alulose spread throughout the day. I've

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had no GI effects at all. Again,

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I don't tell you to try

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something unless I try it on

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myself. Personally, finally, the

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chicory vegetables. Now,

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there are carbohydrates in

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chicory vegetables, and chicory

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vegetables, the most noticeable

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ones, the most recognizable one

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are Belgian Endive and

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radicchio. That's that kind of

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red-purple lettuce that people now see

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in the store. It's

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not a lettuce at all. It's a chicory. There

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is also a frisee, which you sometimes

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see. I just had a

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big meal of Punta Rella, which

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is another chicory family vegetable

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that's available particularly in Northern

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California. All

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of these contain a carbohydrate

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called inulin. Inulin

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is really one of our favorite foods

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for our gut buddies. And

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the great thing about inulin is it is

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not absorbed, but

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it's eaten by our gut buddies. There's

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a recent interesting paper that

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inulin may actually promote the

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making of plasmalogens, which are phospholipids,

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which are important for our gut.

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for brain health. Now,

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besides sound, are there other great ways

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to get more chicory in your diet?

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One of the cool fun things is to

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grill chicory. Also,

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peel off the Belgian

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Endive and like celery, use

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it as a dipping chip. Put

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it into guacamole. Use goat yogurt

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and flavor your yogurt with spices

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and then use this as a

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dipping chip. It's easy to

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do. You'll get the crunch you're looking for,

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but you'll get all the

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benefits of an inulin-laden

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food that has none of

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the carbohydrates that you're worried

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about. Recently, I had dinner

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using another form of

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radicchio, which is longer and thinner,

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called Trevizo. It was

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grilled. We wrapped it in

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prosciutto and then drizzled some

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balsamic vinegar over it, sprinkled

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on some Parmesan cheese.

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Abudanza. It's fantasticos.

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This is a great way to get a no carbohydrate

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food into your life. Try

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it. You'll like it. I

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hope you enjoyed this episode of the Dr.

11:15

Gundry podcast. If you did, please share this

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with family and friends. You never know how

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one of these health tips can completely transform

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someone's life when you take the time to

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share it with them. There's also the Dr.

11:26

Gundry podcast YouTube channel, where we have tens

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of thousands of free health insights that can

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help you and your loved ones live a

11:33

long, vital life. Let's do this together.